Healthy Tips fot Diabetics

Healthy Diabetic Cooking

Overview

There are about 24 million people in the United States who are diabetic, according to the Centers for Disease Control and Prevention. Diabetes is a condition where the body has difficulty controlling blood sugar, or glucose. Blood sugars that are too high or low can be a life-threatening condition. People with diabetes control blood sugar by monitoring the amount of sugar they ingest; some people with diabetes need to take insulin in addition to watching what they eat to reduce high glucose levels.

Step 1

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Consult with a physician to check for other conditions that may complicate the treatment of diabetes, such as heart disease that may prevent a patient from exercising. Discuss weight management with the doctor and decide how many calories you should ingest each day according to your height, weight and medical condition.

Step 2

Consult with a dietitian or nutritionist to learn how to plan meals. Request sample food plans that fit within the calorie count decided upon by the doctor. Eat more fresh fruits and vegetables and less products containing animal fats.

Step 3

Measure portion sizes. The American Diabetes Association, or ADA, suggests drawing an imaginary line down the middle of a plate. Then cut one side again into three imaginary sections. Fill the largest section with non-starchy vegetables such as spinach, carrots, cabbage, tomatoes, cucumbers and mushrooms. Fill each of the three smaller sections with fruit, grains and meat.

Step 4

Weigh portions and calculate the amount of carbohydrates contained in each food. Carbohydrates raise blood sugar levels. ADA suggests 45 to 60 grams of carbohydrates at each meal. Starchy foods like potatoes, sweets and snack foods are high in carbohydrates while many fresh vegetables are considered low carb options.

Step 5

 

Read the packaging and labels to learn how many carbohydrates are in processed and packaged foods. Be alert to serving sizes.

Step 6

Eat heart-healthy fish, such as cod, tuna and salmon, at least twice a week. MayoClinic.com suggests eating a diet high in dietary fiber as it can reduce cholesterol and help control blood glucose levels. High fiber foods include fruits, vegetables and whole grains.

Step 7

Reducing weight can often help a patient control her blood glucose levels. Reduce calorie intake to lose weight.

Step 8

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Don't forget to add protein and necessary fats into the diet plan. Eat low sodium foods to lower blood pressure. Healthy foods like salad greens are considered "free foods" and can be eaten in any moderate amount, according to MayoClinic.com.